Home Life How to Lose Fat Without Losing Your Mind Part 1: Diet

How to Lose Fat Without Losing Your Mind Part 1: Diet


The most significant improvement you can make to your health and personal life is to lose the extra weight.

Being fat sucks. Being called “cute” and “healthy” when they really mean ‘chubby’ sucks.

Being obese, like it or not, limits career opportunities, damages your reputation, fucks up your confidence and self-esteem, damages your knees, damages your entire body, all its systems, organs, messes up hormone regulation, but you already know that which is why you’re reading this page.

I’ve been fat, and I’ve been fit. I like fit far more.

Here’s a tl;dr:


That’s all it comes down to.

In more detail:


This part is difficult for most people. But don’t worry, I’ll guide you through it.

It comes down to reducing how much you eat (nothing helps you lose weight as much as eating less food) and eating healthy foods *only*.

  1. Eat 5-6 times a day OR eat fewer meals: Split your meals 5-6 manageable portions. This helps you avoid hunger pangs in the middle of the day.  If hunger pangs are not a problem for you, consider skipping a meal (eat only 2x a day instead of your normal 3x) – this will ensure that you consume fewer calories through your day and will help you lose fat quickly.
  2. Chew your food property: Fat people tend not to chew their food enough. They don’t realize how much they have eaten. It takes for a while for the brain to realize that the stomach is full, and chewing fills in the time. Chewing ensures that enough saliva is mixed with the food. This aids digestion and absorption of nutrients. I cannot stress this enough. If you don’t chew your food properly, your body won’t be able to absorb most of the nutrients.
  3. Eat healthy foods ONLY: Don’t eat foods that are bad for you. Not one time a day, not one time a week, not one time a month. No cheat days, not until you’ve achieved your desired level of fitness. Cheat days destroy your momentum. If you eat 200 calories less for 6 days and eat 1200 extra calories on day 7, you’ve effectively reversed the whole week of improvement. Have some willpower. You CAN DO IT. People of weaker will than you have done it, and people fatter than you have done it. Just believe in yourself.
    Foods you should eatFoods to avoid
    • Meat
    • Fish
    • Milk and other dairy products
    (including butter and cottage cheese)
    • Eggs
    • Grains
    • Fruits
    • Vegetables
    • Rice
    • Potatoes
    • Fats and Oils
    • Lots of Water
    • Trans Fats
    • Overly Processed foods
    • Chips and other deep fried products
    • "Low-Fat" and "Diet" products
    • Vegetable oil
    • Sugar
    • Soft Drinks
    • Artificial Sweeteners
    • Biscuits
    • Margarine (fake butter)
    • If you're a man: Anything made from soybean
  4. Eat from a smaller plate: Research has shown that simply switching to smaller plates subconsciously makes people eat smaller portions and save the extra on calories.
  5. Don’t drink your calories: Soft drinks, ready-made milkshakes, and other drinks are full of sugar (or worse: high fructose corn syrup) and don’t fill your stomach. Especially alcohol. Do your liver the favor. It’s very easy to consume 250 calories in a minute with drinks that don’t fill you up one bit. The only drink you should be drinking is water. Which brings me to…
  6. Drink 4 – 6 liters of water: Water is the perfect drink to fill up on: it has precisely zero calories AND it fills up your stomach. Most people are constantly dehydrated. I recommend keeping a bottle of water next to your bed and drink a glass first thing in the morning.
  7. Sleep 8 hours a day: Most people under-sleep. Getting proper sleep will help you by regulating your metabolic cycle and your hormones. This will do wonders for your overall health and muscle tone, and help you lose fat.
  8. Eat high-protein low-carbohydrate foods: This is extremely extremely extremely importantYou should eat HIGH PROTEIN, MODERATE TO HIGH FAT, AND LOW CARBOHYDRATE foods. If you’re not sure, remember, ALWAYS HIGH PROTEIN. Carbohydrates, not fats, are the root cause of obesity. Consume as little carbohydrates as possible. Fat is actually good for you. Saturated fat gets a bad name, but it is essential to consume saturated fats – they protect the liver, are needed for your body to form bones, and are fuel for your brain. (More on this here)
  9. Drink coffee: Boosts metabolism. Keeps you alert. Need I elaborate?
  10. Breathe Right: Burn your fat away with your breath. Breathe in deep and with your stomach. Ancient Wisdom. Improves metabolism and calmness.

This article has been continued in Part 2: Exercise.


  1. You’re one of the few who still promotes several small meals a day. Everybody is on the fasting train. I believe fasting promotes big meals which is my biggest problem. I’m overweight because I simply eat too much (junk) and only a few meals. It sounds like I need to do the exact opposite and eat healthy food in much smaller portions. By the way, I like your site.

    • Yeah – In my experience, when you’re fat, you feel hungry more often. By simply eating healthy foods more frequently, you can avoid that intense hunger pang in the middle of the day.

      • What about dry fruits sir , i heard they fullfill the need of craving to eat something, usually when i skips my breakfast coz of sleep i usually have them and they work untill lunch in afternoon . how’s it?

  2. Eating that many times a day is likely to keep your insulin levels high. High insulin = less fat burn for energy usage. Am i missing something here ?

  3. Good observations. On sleep, it may sound simplictic but there’s also something to be said for just simply not being able to eat when you’re asleep. On those days when you wake up at 5 AM, you could be starving by 8:30, whereas if you sleep till 8, you won’t naturally feel that hunger until later in the day.

  4. I don’t night shift sometime I don’t get proper sleep. I run coupl of times a week and I hardly can manage to eat two or max three meals a day.


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